Self-regulation Failure (Part 2): Willpower is Like a Muscle

That's some bicep. If only our willpower looked so well developed. Given that recent research portrays willpower like a muscle, and one easily exhausted it seems, we may need to learn more about "willpower bodybuilding" or other strategies to bolster our self-regulatory strength and reduce our procrastination.

In the typical experiment, research participants are randomly assigned to two groups. Both groups expect that they will participate in two tasks, but there is an important difference between the groups in terms of the self-regulation demanded of them.

Task 1The experimental group is required to exercise a great deal of self-control in the first task, whereas the control group is simply asked to do the task. For example, both groups may be asked to watch a funny film, but the experimental group is required to suppress their emotional expression while the control group is given no specific instructions about how to react. In another case, the experimental group may be required to persist at a very boring task (e.g., doing a very long sequence of simple arithmetic problems), whereas the control group does a task of equal length but does not require self-regulation to overcome boredom. A final example of this design is one where both groups arrive hungry, but the experimental group is instructed to eat radishes while resisting a tempting plate of cookies, whereas the control group is allowed to eat the cookies or the radishes (you guess which is more popular). In each of these experiments, the experimental group exercises self-regulation, while the control group does not.

Task 2Once this first task is completed, both groups are then asked to complete a second task that involves self-regulation. Both groups need to self-regulate their behavior to achieve success, and the key outcome measure is how persistent each group is. For example, typical second tasks include things like: complex figure tracing, solving complex anagrams, drinking an unpleasant (but not harmful) "sports drink," and, my favorite, resisting drinking free beer (even though a driving test is expected to follow). The main idea is that this second task requires self-regulation, and the hypothesis is that the experimental group will perform more poorly (not persist as long) because they have already exhausted their ability to self-regulate.

The resultsThe findings of these studies consistently demonstrate that the experimental group performs at a lower level than the control group. Given the difference in the self-regulatory demands on Task 1, the researchers conclude that the experimental group has exhausted self-regulatory strength, at least temporarily, and therefore are unable to muster the self-regulation required for the second task. In one practical example of this, one study showed that after coping with a stressful day at work, people were less likely to exercise and more likely to do something more passive like watching television.

Willpower is like a muscleBased on these studies, Baumeister and colleagues have concluded that willpower is like a muscle. It can be fatigued with use, so that it can not perform indefinitely.

Actual physical depletionSome very recent research has indicated that one of the physical correlates of this self-regulatory depletion is the depletion of blood glucose, and a drink of juice replenishes both the glucose levels and the ability to self-regulate. These are interesting findings that have clear implications for our self-regulatory goals.

ImplicationsSelf-regulation comes with a cost, and we can only self-regulate so much at any one time. Although willpower is one of those "invisible" sorts of concepts (unlike muscles which seem to reveal strength more visibly by size), it still has limits.

Of course, drawing on this metaphor that willpower is like a muscle, it would make sense that we should be able to develop this muscle's strength. There are a number of studies that indicate just that. For example, as Matthew Gailloit has summarized (see reference below), there is evidence that even 2-weeks of self-regulation through continuously maintaining good posture improved performance in the kind of experiments discussed above. This little bit of self-regulatory exercise seems to strengthen the willpower muscle.

In fact, other studies provided evidence that physical exercise programs led to decreased smoking, alcohol, caffeine and junk food consumption, and even reduced impulsive spending, watching television and the tendency to leave dishes dirty in the sink! You can learn more about strengthening willpower by listening to this archived NPR broadcast (and if you look at the bottom of the list you'll find an older interview with me about procrastination as well).

What interests me most are the studies that show how simple things like getting better sleep or boosting positive emotions reduced the effects of self-regulation depletion. In addition, heightening motivation to self-regulate has also been shown to be effective.

Next time, I'll reflect a little more about what this motivation issue might mean.

Comment: James Loehr has developed a daily life management strategy originally called “Toughness Training” but he may have modified it since the eponymous book came out. His paradigm is based on the idea that we encounter different kinds of stress each day. The trick is to phase your daily activities so that recovery from one kind stress is generated by productive stress of another kind.

For example, work may be productive mental stress. Exercising or even movement is productive physical stress. But while stressing physically, you are recovering mentally. So the key is to schedule complementary stress/recovery cycles in a way that optimizes your performance and state of mind.

Only stressing in the toughening zones should require less Willpower to execute because you transition to a complementary stress activity before overstress appears. Note that meditation is included in the construct as a recovery mechanism. You can find his books at Amazon.

Question: The Willpower experiments address a Push/Pull phenomenon from the Push direction. Willpower is pushing yourself to do something. But if resistance is based on a belief system, can a more positive Pull inducement be created through something like mindful meditation?

For example, extend the experiments described here by have other control groups first mindfully meditate on the task at hand. I.e., Visualize themselves doing it comfortably and completely. I’m sure you see what I’m getting at. Mindful motivation generated in real time. Any studies on that?

It's interesting that will-power here is likened to a muscle. From my personal experience I may want to liken it to a reflex instead. For rather than assuming that our will power becomes stronger, it may be equally interesting to assume that through practice, shutting up the impulses that drive us towards immediate gratification becomes easier i.e more reflexive. So rather than having a stronger will power, we simply ignore short-term gratification because it has become a reflex reaction in that situation (maybe because we have learnt that the outcome is more positive/gratifying if we delay gratification i.e that there is a cognitive aspect to it too).

Why is it I can get to the gym and do tasks like washing up and paperwork without problems yet still struggle to quit smoking? I can self-regulate easily with food and tend to be quite sensible. Except where buying books is concerned.

By placing a ban on all purchases for three days seems to kill my desire to spend money as well. No junk food, no TV(?) and no sugar loaded products.

I must say that where regular excercise is concerned I find it really promotes self-regulation. The more active I am the better it gets. This is probably because I lower my anxiety. Increased anxiety just kills everything so I have a low stress job and live in a city where I can get around easily.

I would love to remove all my anxiety but it started as a kid and seems to persist.

All good, peer-reviewed evidence and comments from same in the post. We don't find personal opinions and anecdotes of much use -- although the web and media do love them.

Listening to Robert Sapolsy from Standford on how our stress response, along with age and physical impairments, effectively is energy flow and management insult. Permanent, in cases of PTSD from extreme physical/emotional experiences, e.g., childhood abuse. Incurable.

Likely people's "personalities" from birth have some analog with each individual brain's inherited capacity for energy management, e.g., ADD, intelligence.

We did read that life success is correlated with an inherited excess of dopamine receptors. Wonder if that means a simple capcity to experience quieting pleasure (dopamine) with less energy since there are more and therefore more readily available targets for the molecule.

How do you feel this relates to the suggested phenomenon of "self-control fatigue", i.e. practicing too much self-control can actually decrease it as well. Do you think it has to do with "spreading our focus in too many directions" as suggested by others,http://www.lucreid.com/?p=1141 ?